February 23, 2020 - No Comments!

2/24/2020

HomeGrown CrossFit - CrossFit

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A: Back Squat (15 min cap)

Set #1 (On the 0:00) - 9 Reps @ 76%

Set #2 (On the 2:00)- 7 Reps @ 83%

Set #3 (On the 4:00) - 5 Reps @ 90%

Set #4 (On the 6:00) - 3 Reps @ 95%

Set #5 (On the 8:00) - 1 Rep @ 100%

Set #6 (On the 9:00) - 1 Rep @ 102%

Set #7 (On the 10:00) - 1 Rep @ 104%

Set #8 (On the 11:00) - 1 Rep @ 104%

Set #9 (On the 12:00) - 1 Rep @ 104%

Set #10 (On the 13:00) - 1 Rep @ 104%

Set #11 (On the 14:00) - 1 Rep @ 104%

Percentages Based On 5RM Back Squat

Week #2 in our progression. Last week, we climbed towards a heavy single. Today, we're after volume, versus absolute. The first four sets are completed "On the 2:00", then we transition to seven sets of singles "On the 1:00".

Record: Set#11 @ 104%

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min
30 Double Unders (45 Singles or 6/4 Ski Erg)

1 Hang Squat Clean (R+135/95, Rx 115/75)

30 Double Unders

2 Hang Squat Cleans

30 Double Unders

3 Hang Squat Cleans

...

Climb By 1 Rep Each Round

Published by: Breanne Feudale in Uncategorized

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